Your daily calories should come from a mix of sources including fats, proteins and carbohydrates. The U.S. Department of Agriculture has come up with daily percentages for each based on research on healthful eating habits.
Daily Percentage of Fat
The most recent dietary guidelines from the USDA, published in 2005, recommend keeping total fat intake to 20 percent to 35 percent of your total calories. Focus on polyunsaturated and monounsaturated fats.
Figuring Out Daily Intake
Calorie needs vary among individuals, but using 2,000 calories as an example, this would require eating 65 g or less of fat every day. If you eat 2,500 calories daily, this would call for 80 g or less. Work with your doctor to figure out your energy needs.
Types of Fat
Saturated fat, found in full-fat dairy and other animal proteins, can lead to heart disease when consumed in excess amounts. Daily intake should not exceed 10 percent of your total calories. Using the 2,000 calorie guideline, this entails eating no more than 20 g of saturated fat daily.
A majority of your fat calories should come from healthful fats like olive oil, canola oil, nuts and seeds. Fatty fish such as salmon also contain good fat.
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